Low Libido

Picture of woman with low libido

Low Libido? Here’s Why You Aren’t in the Mood

You love your partner, but your low libido is causing problems. Between late nights, early mornings, work stress, family obligations, and a million other balls in the air, there is little time and energy left for sex. Relationships change, and sex drive softens as we age… so, it’s perfectly normal, right?

Not necessarily. In fact, some reports suggest that our best love-making years are the ones that may lie ahead of us. A recent survey of 5,000 singles of all ages, ethnicities and income levels across the U.S. revealed that the best sex happens at age 66 for women and at 64 for men. It is at this time that our youthful self-consciousness wears off, communication becomes more comfortable, and greater creativity is embraced. So, if others are having the best sex of their lives as they grow older, perhaps it’s worth considering why you’re not interested in sex at all?

What Causes Low Libido?

There are multiple causes of low libido. These may be physical, cultural, emotional, medical, psychological or due to your relationship with your partner. Some common causes of low libido include:

  1. Hormones
  2. Fatigue
  3. Sleep apnea or lack of sleep
  4. Stress
  5. Sedentary lifestyle
  6. Physical issues

Hormones

One of the biggest influences on libido is our hormones. Hormones affect so many different parts of your body that when one such chemical is out of sync, it can cause a nasty mix of symptoms in many areas. Hormones that specifically have an impact on libido include estrogen, progesterone, and testosterone.

Estrogen & Progesterone

When our bodies slow down on progesterone production, it can lead to an estrogen dominance, which causes low libido in women. This can happen naturally during perimenopause, or it can also be brought on by stress, poor diet, and sluggish liver detoxification of estrogen.

Symptoms of a progesterone deficiency can include decreased clitoral sensitivity, vaginal dryness, loss of vaginal muscle tension, as well as more general mood killers like fatigue, weight gain, headaches, and depression. Interestingly, a lack of estrogen can also cause similar symptoms. If any combination of these issues sounds familiar to you, it might be your hormones blocking your path to pleasure. We can help sort them out.

Testosterone

If you’ve always thought testosterone was only important for men, think again. Reduced testosterone levels can have an impact on libido for both sexes.

In women, testosterone is what gives orgasms their oomph, heightening the sexual experience. As you can imagine, low testosterone is going to have the opposite effect, reducing sexual desire and satisfaction. Low testosterone levels in women can also result in lethargy, depression, and muscle weakness. In post-menopausal years, reduced ovarian function and adrenal fatigue can reduce the amount of testosterone a woman produces.

Meanwhile, testosterone levels in men gradually decline with age. Testosterone deficiency in men not only diminishes libido and cause erectile dysfunction, but it can also result in a wide range of other symptoms including anxiety, depression, irritability, insomnia, poor memory, and reduced muscle and bone mass. Low testosterone levels can now be found in men of all ages. Environmental pollutants, like BPA from plastics, that behave like estrogen can disrupt the normal production of testosterone. Helping your liver with efficient removal of these toxins may help restore normal testosterone levels and libido.

Low Energy

Another one of the reasons people often associate a low libido with aging is due to the decrease in energy that comes with getting older. The same could be said about life after kids. As we age or when we become parents, our sleep patterns are interrupted with more frequent awakenings. If you’re going to bed exhausted at the end of the day or waking up tired, the last thing on your mind is intimacy with your partner.

And as mentioned before, fatigue and lethargy can also be a result of hormonal imbalances in women. You see, when it comes to our bodies, everything is connected, which is why it is so important to think of our health as a whole and not in separate parts. In order for us to get better, we need to identify and treat the cause, not the symptoms.

Having an underactive thyroid can contribute to low energy and low libido. Think of your thyroid like the gas pedal for your body. It regulates the speed that all of your systems run. If it is sluggish, everything slows down, which leads to lower energy, weight gain and low libido because the reproductive organs may produce lower hormone levels.

Lack of sleep

The libido-crushing effects of a poor-quality sleep do not only impact seniors and parents, but feeling sleepy and irritable can happen to the best of us. Those who suffer from insomnia, irregular sleep patterns, who short-change ourselves on sleep or have sleep apnea may also relate.

In one study, sleep apnea was shown to have an impact on testosterone levels in men, which would then lead to lower sex drive.

Stress

Stress can negatively impact sex drive by throwing your hormone balance out of whack. When we’re running at top speed on life’s hamster wheel, we produce an excess of cortisol – our stress hormone. The spike in our cortisol levels can then end up blocking our progesterone receptors. Your body may also deplete your progesterone to turn it into cortisol. The irony is that sex can usually be a huge stress buster. If stress or other emotional factors are killing your sex drive, it may be worth a consult with our resident psychotherapist, Ichih Wang.

Sedentary Lifestyle

Lack of physical activity negatively impacts mood, decreases your energy and endurance, lowers your self-esteem and negatively impacts hormone balance.

Physical issues

There are a number of health concerns that may make intercourse uncomfortable or painful. As a result, there is a negative association with intimacy and a natural aversion to it. Vulvodynia, endometriosis, menopause, vaginismus, chronic yeast/BV or recurring bladder infections can all lead to low libido. Our naturopathic doctors can help address and relieve all of these issues.

Natural Treatments for a Low Libido

1. Get Your Hormone Levels Checked

Our bodies are constantly changing, and the longer we ignore symptoms, the more out of balance we can get. When it comes to conditions brought on by our hormones, there is no reason why we have to “learn to live with it”. Start by getting your hormone levels tested properly in order to identify if an imbalance might be at play. Natural hormone replacement options exist and can help get you back on track to feeling like yourself again. Blood work to assess hormones related to libido should include tests for LH, FSH, estradiol (done on day 3 of your period for women), total testosterone, DHEAs, prolactin, TSH, free T3, free T4, and day 21 progesterone for women.

2. Practice Mindfulness

Sure, “mindfulness” might sound like a cure-all buzzword, but there is a lot of truth to its power. Mindfulness, whether practised through meditation, yoga or other means, helps us to reduce stress. When we reduce stress, we lower our cortisol levels. And as we already know, when our cortisol levels spike, it has a way of messing a lot of things up inside our bodies.

A moment of prevention is worth a pound of cure. By starting each morning with a few minutes alone in quiet reflection, we can set the stage for a better day, and more easily ground ourselves when life begins to get busy. Let’s not forget that a more mindful day can also help lead to a more restful night. According to the Journal of Sex and Medicine, getting just one more hour of sleep per night could increase your libido by 14 per cent. So it’s important not to skip sleep for a healthy libido.

3. Herbs for Low Libido

These are just a couple of the many options to help address low libido in men and women. There are several others. Our Naturopathic Doctors can guide you as to the right herb and the right dose for you.

Maca Powder

Have you heard of Maca before? This interesting Peruvian plant has become a popular natural aphrodisiac and fertility booster, reputed to boost sex drive in both women and men. In one study, men reported heightened sexual desire after taking Maca for 8 weeks. In another study, men and women who took 3g of Maca daily reported an increase in libido, normally diminished by their prescribed antidepressants.

Saffron

This pretty little herb has been proven to safely and effectively improve some sexual problems in women, including arousal, lubrication, and pain. Saffron has shown a positive effect on men with erectile dysfunction as well. In one study, men who took a 200mg tablet of saffron for only ten days showed an increased number and duration of erectile events.

Fenugreek

An extract from fenugreek has been shown to be effective at increasing libido in women after 8 weeks of taking a standardized 600 mg dose. Treatment caused an increase in free testosterone and estradiol, accounting for the increase in libido.

Watermelon

Tasty, refreshing, and full of libido-boosting phytonutrients, a juicy slice of watermelon isn’t just nice to share on a romantic picnic. It also contains various beneficial compounds that have been shown to relax blood vessels and enhance your sex drive.

Yoga

Yoga has been studied and found to be as effective as medication in helping with male sexual dysfunction.

Exercise

Being physically active benefits sex drive through several different mechanisms:

  1. Exercise is one of the best stress reducers there is.
  2. Physical activity can enhance hormone levels.
  3. Even one bout of physical activity can enhance your self-esteem and body image. Feeling good about your body is a good way to bolster libido.

Make time for even 15 minutes per day of physical activity to reap the libido-boosting benefits of exercise.

Are you worried that you’ve lost your mojo? Fear not. We can help you get it back. If you have been experiencing a low sex drive or suspect imbalanced hormones might be at play in other areas of your life, please do not hesitate to contact us at 416-481-0222 or email Info@ForcesofNature.ca. We can help rebalance your system naturally. A low libido can affect your enjoyment of life and your relationships. There is no reason you should have to settle for less.

The Team at Forces of Nature Wellness Clinic

Resources:

http://www.bumc.bu.edu/sexualmedicine/publications/testosterone-insufficiency-in-women-fact-or-fiction/

https://www.ncbi.nlm.nih.gov/pubmed/9766760

https://academic.oup.com/jcem/article/87/7/3394/2847341

https://www.ncbi.nlm.nih.gov/pubmed/12472620

https://www.ncbi.nlm.nih.gov/pubmed/18801111

https://www.ncbi.nlm.nih.gov/pubmed/25954318

https://www.ncbi.nlm.nih.gov/pubmed/27130118

https://www.ncbi.nlm.nih.gov/pubmed/23280545

https://www.ncbi.nlm.nih.gov/pubmed/19427775

https://www.ncbi.nlm.nih.gov/pubmed/30283244

https://www.ncbi.nlm.nih.gov/pubmed/25914334

Stop Headaches

woman suffering from a headache

How to Rid Yourself of Headaches

What gives you a headache? I’m sure any number of factors may come to mind. The most common type of headache is tension headaches which are often brought on by stress. And who hasn’t felt the congestion or pressure or a sinus headache, especially when you are battling a cold or flu or suffer from allergies? Then there are those awful migraines, these are the most intense of the headaches. They can be accompanied by symptoms including nausea or vomiting, stomach pain, and/or sensitivity to bright lights, loud noise and strong odors. Sometimes certain scents can even trigger a migraine!

Did you know there are 150 different types of headaches?

A headache may be an indicator that something is off with your body. They can be triggered by a wide variety of factors, some of which may be difficult for you to pinpoint, such as food sensitivities and hormone imbalances.

The different types of headaches may include:

  1. Migraines – migraines are differentiated from other types of headaches mainly by the severity and the associated symptoms.  If the headache pain is very intense and debilitating and comes with additional symptoms like nausea, vomiting, light sensitivity, sound sensitivity, visual changes or an inability to function and a need to just sleep it off, your headache may be a migraine headache.
  2. Tension headaches – tension headaches are common and are often the result of stress that results in muscle tension.
  3. Cluster headaches – cluster headaches are usually one-sided.  Which side can vary from one headache to the next.  They can be described as stabbing pain and the pain is usually severe.  Cluster headaches can last up to a few hours and maybe worse lying down. They can be accompanied by symptoms like eye-watering on the side of the headache, nasal discharge on the side of the headache and may be worsened by alcohol.
  4. Sinus headaches – these headaches are the result of congestion or inflammation in your sinuses.  They feel like pressure across your forehead, around your eyes, around your cheekbones, at the bridge of, beside or below your nose.  They can be accompanied by cold symptoms. Gravity (bending over, lying down etc) may make them worse.
  5. Cervicogenic headaches – cervicogenic headaches originate from your cervical spine, which is the part of the spine in your neck.  Chiropractic care can help to re-align the bones of your neck.

Headaches can also occur as the result of a concussion or post-traumatic brain injury. Craniosacral therapy and Osteopathy can be extremely helpful for these types of headaches. TBI or concussion can also result in hormone imbalances due to damage to your pituitary gland. Our naturopathic doctors can help identify hormone imbalances.

What are the symptoms of a headache?

Headache symptoms can vary depending on the person and the type of headache. You may experience any or all of the following headache symptoms:

  1. Pain. The pain may be described as aching, pounding, throbbing, squeezing, pressure, stabbing, or shooting.
  2. Visual changes. You may experience auras, difficulty seeing, or light sensitivity.
  3. Nausea or vomiting. With severe headaches and migraines, you may feel nauseous or vomit.
  4. Noise sensitivity. Migraines often trigger a sensitivity to light and sound.
  5. Pressure or congestion. Sinus headaches may involve a feeling of a stuffy nose or fullness around the eyes or in your forehead.
  6. Irritability.

What Causes Headaches?

Dehydration

Research shows that water-deprivation headaches are among the most common types of headaches people experience. Just think, how often do you fall short of the daily recommended eight glasses of water? Staying hydrated not only helps to keep headaches at bay, but it also improves concentration and extinguishes irritability.

Stress

Chances are, at some point in your life, you’ve experienced a stress or a tension headache. You’re barely treading water, with too much to do and not enough hours in the day. The baby just won’t stop screaming, but you need to get the grocery shopping done. Your boss is in a foul mood — again. Your head begins to pound. Stress happens. It’s not always easy to avoid a tension headache, but taking a mindful approach to life, whether through yoga, meditation or gratitude journaling, can help us to manage stress better when those tricky moments arise. Self-care through psychotherapy, supporting your body’s stress glands (your adrenals), and relieving tension through massage therapy or chiropractic may all help.

Food Intolerances

We all know how alcohol can trigger a headache – especially when combined with dehydration, resulting in the ever-dreaded hangover headache. But have you ever been drinking diet pop and suddenly felt headache-y afterwards? You wouldn’t be alone. Aspartame and caffeine can also act as dietary triggers that lead to headaches. Other food intolerances known for influencing headaches include Monosodium glutamate a.k.a. MSG, nitrates found in processed meats, tyramine — a natural chemical that’s also found in processed meats, as well as aged cheese; pickles and olives; snow peas, fava and broad beans; and nuts.

Other foods that can trigger migraines include bread and pastries, cultured dairy products and yes, even chocolate. Moderation is key, as well as taking note of what you were eating before a headache occurred. Our naturopathic doctors can provide food sensitivity testing that may help you identify your headache or migraine trigger foods.

Hormones

Oh, those hormones sure have a way of impacting all areas of our bodies, don’t they? So, is it any wonder that they could also be to blame for headaches too? Truth is, elevated estrogen levels can have an impact on the frequency and severity of headaches in both women and men. It is why women are 3X more likely to experience a migraine than men. If you experience headaches or migraines on a regular basis, it is worth speaking to your naturopathic doctor about getting your hormone levels tested. Getting back into balance won’t only help your headaches, it can also change your life on many other levels.

Hypothyroidism

If your thyroid is underactive, you may experience migraines. Thorough thyroid testing including checking TSH, free T3, free T4, anti-TPO and anti-thyroglobulin can help identify whether your thyroid is the source of the problem.

Natural Treatment for Headaches

Essential oils

A wide variety of essential oils can have a calming effect on headaches and also help to soothe migraines. Some good options include lavender, peppermint, and eucalyptus oils. These can be applied locally to your temples or forehead to help take the edge off your headache. They should not be ingested, particularly not in pregnancy, except under the guidance of a naturopathic doctor.

Herbs

Butterbur and feverfew are two herbal remedies that have long been used to help treat headache pain; however, like with most herbal supplements, it is important to consult the guidance of a naturopathic doctor to ensure you are taking them safely and effectively.

Yoga

Yoga is proven to be among the most effective forms of self-care to help reduce headaches. In fact, one study actually demonstrated a significant reduction in migraine headache frequency when yoga was practised regularly over a period of just three months.

Visit your Chiropractor

Sometimes the root of your issue starts well below the neck and you just need to get your body back in line, literally. Encouraging results have been seen in a variety of studies, suggesting that a visit to our Chiropractor can help to reduce migraines. Participants in these studies have rated the results between good to excellent versus no treatment, mobilization, and ice.

Acupuncture

If you suffer from frequent headaches and want to avoid popping pills on a regular basis, you might wish to consider acupuncture. One study showed that after 3 to 4 months of treatment, patients receiving acupuncture had higher response rates and fewer headaches, with results that were possibly more effective than prophylactic drug treatment – and with fewer adverse side effects. Our naturopathic doctors and acupuncturist can provide acupuncture for headaches.

Massage therapy

Particularly for tension headaches, but even for migraines, massage therapy can help relieve muscle tension that may be at the root of the problem.

Frequently Asked Questions about Headaches

Do you just have to live with headaches?  Absolutely not.  Our health experts can help you pinpoint and address the root cause of your headaches for longer lasting relief.

Are headaches normal? No.  They are a sign that there is an imbalance that needs to be addressed. A one-off headache after some intense stress is probably nothing to worry about, but if headaches are severe, or frequent, then you need to address the cause of the headaches.

Should I just take over-the-counter meds and just live with headaches? No.  These medications if taken long term can have significant, negative health effects.  Acetaminophen is toxic to your liver.  Ibuprofen can erode your digestive tract and cause ulcers.  Long-term ibuprofen use is hard on your liver and kidneys.

Headaches are common, but they don’t have to be. If you feel like you’re getting more than your fair share and are having trouble pinpointing the issue, please do not hesitate to contact our clinic at 416-481-0222 or email Info@ForcesofNature.ca and we will work to identify your triggers and find the best solutions for headaches together.

The team at Forces of Nature Wellness Clinic

References:

https://www.ncbi.nlm.nih.gov/pubmed/23832131
https://www.ncbi.nlm.nih.gov/pubmed/14979888
https://www.ncbi.nlm.nih.gov/pubmed/2708042
https://www.ncbi.nlm.nih.gov/pubmed/22517298
https://www.ncbi.nlm.nih.gov/pubmed/23196150
https://www.ncbi.nlm.nih.gov/pubmed/23030536
https://www.ncbi.nlm.nih.gov/pubmed/15623680
https://www.ncbi.nlm.nih.gov/pubmed/11276299
https://www.ncbi.nlm.nih.gov/pubmed/17501846
https://www.ncbi.nlm.nih.gov/pubmed/8775024
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099267/

Intermittent Fasting

woman holding apple for intermittent fasting

 

Intermittent Fasting: Fad Diet or Science-Based?

While not eating may not sound like a treatment, fasting is one of the oldest therapies in medicine. It has been well-researched for its ability to help heal and prevent disease. When done under the proper guidance of a naturopathic doctor, intermittent fasting can lead to effective weight loss and many long-term health benefits.

Fasting Versus Starving

So, you might be wondering, what’s the difference between intermittent fasting and starvation diets? Well, for starters, starving yourself is dangerous. Our bodies still need fuel to function. Being overly calorie-restricted can cause your metabolism to slow down to conserve fuel. This defeats your weight-loss efforts.

Starvation deprives our body of essential nutrients, so it begins eating itself by burning muscle for fuel. Fasting differs from starvation because it can be practiced for 12, 16, 24, 36 or even 48 hours without the body kicking into starvation mode. Fasting flips the metabolic switch safely and effectively by forcing your body into using one fuel source (ketones) instead of another (glucose).

When we are frequently eating, our bodies are fuelled by glucose, which is a simple sugar. However, through intermittent fasting, that energy source becomes unavailable for long periods of time. As a result, the body begins to break down stored fat into fatty acids that are easily absorbed into the bloodstream.  Fatty acids can be broken down into molecules called ketones. (This may ring a bell if you are familiar with the ketogenic diet.) Ketones can be used to produce energy. After 8 – 12 hours of fasting, our metabolism shifts to replace glucose with ketones as our new source of fuel.

In a world of fad diets and weight loss gimmicks, studies show that intermittent fasting may be better for you than other dieting strategies. This is because ketones put less stress on our cells compared to the by-products of other dieting methods.

Studies also show that intermittent fasting can produce benefits no matter how it’s accomplished!

In one study, participants were allowed to fast for any number of hours a day, and then eat whatever they desired during the remaining hours. In another study, dieters alternated fasting and feasting days. On their non-fasting days, dieters either restricted their diet or ate to their hearts’ content. In both cases, results showed significant weight loss, no matter the approach!

Furthermore, participants in both studies did not lose any significant amount of lean tissue (which includes bone, muscle and organ tissue). This is in contrast to starvation diets which can sometimes cause the loss of both fat and lean muscle tissue, impacting health negatively in the long run. Loss of muscle mass means a slower metabolism. Muscle burns calories even while you are sleeping.

When Should I Fast?

It’s easiest to spend most of your fasting hours asleep, so you’re not thinking about food.

How Should I Fast?

As shown above, studies have shown that the exact structure of a fast isn’t critical. However, here are a few proposed fasting plans:

  1. If you are a beginner faster, you may want to start out with an easier fasting plan, sometimes referred to as a 12:12. What that means is that you may eat within a 12-hour window each day, and then not eat throughout the remaining 12 hours. This is relatively easily done if you eat your last meal around 6 p.m. and then you don’t eat again until breakfast the next morning. It just entails curbing any evening snacking. This plan would produce more modest weight-loss than option #2 below.
  2. If the above option seems too easy, or you are already doing it and want to take it to the next level or you are wanting a greater weight-loss benefit, then you can do a 16:8 fast. That means that you only eat during an 8-hour window each day, the remaining 16 hours of the day are fasting hours. Again, you can set your feeding and fasting hours to whatever you like, but it may be that you’re not that big of a breakfast eater and mornings are hectic, so you may just skip eating until noon. Then noon to 8 p.m. is your feeding window.

What Should I Eat for Intermittent Fasting?

As mentioned, the research seems to suggest that it doesn’t really matter what you eat during your non-fasting hours. However, to prevent falling into bad habits and further enhance weight-loss efforts, we would always recommend eating a healthy, clean, whole foods diet.

Won’t I be Ravenous, Hangry, Tired, Weak, Shaky or Have a Headache?

Surprisingly, people who follow an intermittent fasting regimen, find that they are not starving between meals. In fact, they often report that they feel quite full and satisfied and do not crave food. If you find that you feel weak, shaky, irritable, tired or headachey if you don’t eat, your adrenal glands may need some supporting to allow you to fast without feeling this way. Our ND’s can provide advice about how to keep your adrenal glands healthy.

Did you know that intermittent fasting helps you to live longer too?

It’s true! New research from Harvard shows that intermittent fasting manipulates the mitochondrial networks inside our cells, which may increase lifespan!

Sure, that sounds great! But how does it work?

Simply put, inside our cells we have energy-producing organelles called mitochondria that dynamically change shape in relation to our body’s energy demand. Over time, their ability to produce energy gradually declines, eventually leading to age-related diseases. While fasting is often recommended as a way to promote healthy aging, the connection between metabolism and mitochondria has always been unclear… until now!

The Harvard study shows that low-energy conditions, such as periods of intermittent fasting, can help maintain the flexibility and youthfulness of mitochondrial networks. These youthful networks then communicate with other parts of the body (organelles called peroxisomes) that modulate fat metabolism, which as a result, helps to increase lifespan.

Fasting does not only help you live a longer life.

Fasting improves your overall health too! Further studies suggest that fasting can help:

  • Boost your immune system
  • Enhance your physical performance
  • Expedite weight loss
  • Protect your cognitive function
  • Reduce inflammation
  • Slow the progression of cancerous tumors
  • Protect against cardiovascular disease

Steps for Effective Fasting

As mentioned, there are numerous different ways to fast that are equally effective. Below are a few fasting tips to help you on your way.

  1. Set a fasting schedule and stick to it. If you’re a beginner, meal skipping is an excellent way to introduce yourself to fasting. If you choose to do a 12 or 16 hour fast, arrange your fasting window during sleeping hours to help the time pass by more easily. Fasting for 24 hours once a week or alternating day fasting are other options to try. Be sure to consult your naturopathic doctor to determine what might work best for you.
  2. Stay hydrated. You might be limiting your intake of food, but you certainly shouldn’t limit your consumption of calorie-free beverages. Be sure to drink plenty of water or switch it up with unsweetened herbal teas.
  3. Relax your body and your mind. During 24-48 hour fasting days, don’t participate in strenuous activities or spend your time obsessing over the food you can’t eat. Go easy on yourself by finding things to keep your body and mind occupied in a productive, gentle way. Take a walk or do light exercise that won’t exhaust you, like yoga. Spend a few hours curled up with a great book. Your next meal will come before you know it!
  4. Make your calories count. Between fasting windows, enjoy nutrient-dense foods that provide protein, fiber, and healthy fats. Learn how to increase flavors without sacrificing calories by adding garlic, herbs, spices, and different types of vinegar to your dishes.

If you think you are thinking about fasting but have never tried it before, I invite you to please reach out to us so we can discuss which options might be best for you. Please feel free to book an appointment with us by calling 416-481-0222 or emailing Maria@ForcesofNature.ca and we can help you get back on track with better weight management and a healthier, longer, and happier life!

The Team at Forces of Nature Wellness Clinic

ChiropractorNaturopathic DoctorsAcupuncturistPsychotherapistRegistered DietitianRegistered Massage TherapistOsteopath

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References:

https://www.medicalnewstoday.com/articles/321690.php

Intermittent fasting may be center of increasing lifespan


https://www.osher.ucsf.edu/patient-care/self-care-resources/cancer-and-nutrition/frequently-asked-questions/cancer-and-fasting-calorie-restriction/
https://news.yale.edu/2015/02/16/anti-inflammatory-mechanism-dieting-and-fasting-revealed

Organic Food: Is it Worth It?

organic food

Should You Buy Organic Food?

How would you describe “organic food” in three words or less? Good for you? Expensive? Neither of these is a wrong answer.

You may often hear in vague terms about how organic food is good for you and good for the environment. But, if you walk into any grocery store you’ll see how organic food is priced significantly higher than conventional produce. Sometimes nearly double! Why is that? Although we want to do the right thing for our bodies and our planet, are the premium prices really worth it?

Unlike conventional farming, which uses synthetic fertilizers to boost crops with chemicals, organic foods are fertilized by organic matter. The difference is that compost and animal manure slowly nourish the soil. These organic fertilizers release their nutrients gradually over time, provide a wider range of minerals and in their naturally-occurring proportions. This slow and steady approach is much better for the soil, building it up rather than depleting its nutrients. Organic crops are also not sprayed with toxic pesticides and herbicides. Because of the lack of synthetic fertilizers, pesticides and herbicides, an organic crop will yield approximately 20% less produce than its non-organic counterpart.

Is Organic Food Worth It?

So what’s a healthy and eco-conscious consumer to do? Do you buy into the hype without really knowing if organic is better? Is the difference truly worth the extra cost?

According to a new study in Nature Plants, yes, it’s worth it!

Organic agriculture has been proven to be beneficial and sustainable in numerous key areas, including its ability to:

    1. Benefit soil quality and the environment,
    1. Provide economically viable jobs for farmers,
    1. Support social well-being with meaningful interactions between farmers and consumers.

These are all great reasons to make a difference with your dollars by supporting the organic food movement. But chances are that you’re still wondering….

How does organic food actually benefit me?

Organic food has more vitamins and minerals

Without the use of pesticides, organic fruits and vegetables must fend for themselves. They naturally fight off insects by producing more of their own antioxidants. Did you know that organic broccoli produces more vitamin C than conventional broccoli as a natural pesticide? Studies show that organic foods contain 18 – 69% more antioxidants than conventionally grown crops. This means that organic eaters consume nearly twice as many cancer-fighting, age-reversing, immune-boosting antioxidants every day!

In addition to those awesome antioxidants, one study also shows that organic foods have higher levels of iron, phosphorus, and magnesium than conventionally raised crops.

Meanwhile, remember those synthetic fertilizers we mentioned earlier? Well, they spur plant growth via high levels of nitrogen. The downside to this is that it causes conventionally grown crops to have higher levels of sugars and starches as opposed to the protective antioxidants found in organic foods.

So, which would you rather be eating – high antioxidants or high starch and sugar?

Organic food is less toxic than conventionally grown crops

It’s something we all assume when we think of “organic,” but it’s good to know that there is scientific proof backing that assumption. A meta-analysis of 343 peer-reviewed studies conducted by the British Journal of Nutrition found that conventional crops have higher levels of the toxic, heavy metal cadmium as well as more pesticide residues.

Researchers have also found an increased cancer risk in children near California strawberry farms that use pesticides. And in recent news, the large agricultural corporation Monsanto, which manufactures glyphosate herbicides, just lost a lawsuit with a cancer patient – Dewayne Johnson. Mr. Johnson had regularly applied glyphosate weed killer on the school lawns that he maintained. The company now owes him 289 million dollars after internal company documents proved that Monsanto has known for decades that glyphosate could cause cancer. If the name glyphosate sounds familiar, it’s because there is speculation that people suffering from a gluten intolerance, are in fact reacting to the glyphosate sprayed on gluten-containing crops. Stephanie Seneff is a senior research scientist at MIT. The following is an abstract from a paper co-authored by Dr. Seneff:

Celiac disease, and, more generally, gluten intolerance, is a growing problem worldwide, but especially in North America and Europe, where an estimated 5% of the population now suffers from it. Symptoms include nausea, diarrhea, skin rashes, macrocytic anemia and depression. It is a multi-factorial disease associated with numerous nutritional deficiencies as well as reproductive issues and increased risk for thyroid disease, kidney failure and cancer. Here, we propose that glyphosate is the most important causal factor in this epidemic. Fish exposed to glyphosate develop digestive problems that are reminiscent of celiac disease. Celiac disease is associated with imbalances in gut bacteria that can be fully explained by the known effects of glyphosate on gut bacteria. Characteristics of celiac disease point to impairment in many cytochrome P450 enzymes, which are involved with detoxifying environmental toxins, activating vitamin D3, catabolizing vitamin A, and maintaining bile acid production and sulfate supplies to the gut. Glyphosate is known to inhibit cytochrome P450 enzymes. Deficiencies in iron, cobalt, molybdenum, copper and other rare metals associated with celiac disease can be attributed to glyphosate’s strong ability to chelate these elements. Deficiencies in tryptophan, tyrosine, methionine and selenomethionine associated with Celiac disease match glyphosate’s known depletion of these amino acids. Celiac disease patients have an increased risk of non-Hodgkin’s lymphoma, which has also been implicated in glyphosate exposure. Reproductive issues associated with Celiac disease, such as infertility, miscarriages, and birth defects, can also be explained by glyphosate. Glyphosate residues in wheat and other crops are likely increasing recently due to the growing practice of crop desiccation just prior to the harvest. We argue that the practice of “ripening” sugar cane with glyphosate may explain the recent surge in kidney failure among agricultural workers in Central America.

To learn more about which crops you should always buy organic based on pesticide levels, there is a great resource created annually by the Environmental Working Group or EWG. They are a nonprofit organization that advocates for policies that protect global and individual health. The EWG’s “Shopper’s Guide to Pesticides in Produce” ranks the pesticides levels in 47 different fruits and vegetables. Their annual list of the Dirty Dozen contains the 12 most heavily contaminated types of produce. These are fruits and vegetables that you should either abstain from eating or only consume if they are organic. Talk about leaving a bad taste in your mouth! Speaking of which…

Organic food tastes better!

At some point in your life, you’ve likely compared strawberries from the grocer to those fresh from the garden or picked in the wild. Even without considering that toxic tidbit above, which would you honestly say tasted better? Odds are it was the berry from the garden.

When plants are grown without pesticides, their flavour is naturally improved. The higher antioxidant levels found in organic foods also impacts how we detect flavour through organoleptic qualities such as taste, aroma, and mouth-feel. Plus, organic foods carry the distinct flavours of a region’s soil, which further enhances their natural taste. Organic berries just plain taste sweeter!

When we look at the long-term effect of toxins in our system, we see an increase in autoimmune disease, hormonal imbalances, and nutrient deficiencies that lead to more significant health issues. In Naturopathic Medicine we seek to remove the factors preventing the body from healing itself, in other words, remove the obstacles to cure. In most cases that includes avoiding toxic intake, while also enhancing the body’s own ability to eliminate toxins. The more we know about how pesticides and other chemicals harm us, the more we can stay away from things that are not serving our longevity, our health and the health of our families.

They say you get what you pay for, and that statement holds true with organic foods. Buying organic might cost a bit more, but consider it an investment in improved health, greater flavour, and a more sustainable environment.

Maybe you can’t afford to buy all organic all the time – most people can’t. But that doesn’t mean it needs to be all or nothing. Throw a few organic items into your cart now and then, or better still, make friends with the farmers at your local market. As with anything in life, small actions add up to make a real difference.

So our conclusion is an enthusiastic “yes, organic food is worth it!”

If you have any other questions about nutrition, natural ways to improve your health, how to detoxify from environmental pollutants or anything else, please feel free to contact our Naturopathic Doctors or our Registered Dietitian. We would be happy to help. Just give us a call at 416-481-0222 or email Info@ForcesofNature.ca. We would love to hear from you.

The Team at Forces of Nature

References:
https://www.nature.com/articles/nplants2015221
https://news.wsu.edu/2014/07/11/major-study-documents-benefits-of-organic-farming/#.U8AkH41dXA3
https://www.liebertpub.com/doi/abs/10.1089/107555301750164244
https://www.ewg.org/foodnews/dirty-dozen.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945755/

Should You Take Probiotics?

good bacteria, bad bacteria and probiotics

What are Probiotics?

The World Health Organization defines probiotics as:
“Live microorganisms which, when administered in adequate amounts, confer a health benefit to the host”
By this definition, there are 3 key components to probiotics:
1. They must be alive
2. They have to be dosed in adequate amounts
3. And they must be bacteria of the type that confer a health benefit

Live Probiotics

Good probiotics are often pricey. They may cost extra but you can be assured that you are getting living and viable probiotics whereas some less expensive products may only contain dead bacteria. A trick to watch out for: probiotic labels that say “x billion viable/live bacteria at time of manufacture.” What the product contained at time of manufacture is completely irrelevant. It’s what they contain when you consume them that matters. What this “guarantee” is really saying is “we’re not sure how much will survive until you take them.” The better manufacturers will usually test their products for at least 6 months beyond the expiry date to ensure that you are still getting living bacteria in the amount claimed on the label when you take it. What the label should say is “guaranteed to contain x billion live or viable bacteria at time of expiry”. See the difference? Knowing that some will die off between manufacture and the time that you take them, the good manufacturers will put extra in when they make it and test it beyond the time of expiry to ensure that even if some did die off, there is still the amount stated on the label when the bottle expires.

Number of Bacteria in Probiotics

The bacteria in probiotics are listed as CFU, which stands for “colony forming units”. It means how many bacteria are in the product that can then reproduce to form a little colony. One or two billion bacteria or CFU’s per serving just doesn’t cut it. When it comes to good bacteria the higher the amount per serving the better. I would typically recommend a product that contains 35-50 billion bacteria per capsule and a wide range of species from the ones listed below. Over 100 trillion bacteria of 500 different species live in a healthy human gut, if you want to have an impact, you need to add more than a drop in the bucket.

Probiotics that Give a Health Benefit

There are a few manufacturers promoting something called “soil based organisms” that are supposed to be what we naturally would have inhabiting our guts if we were eating fresh food plucked from the ground. There has been very little research supporting their use and a few case studies of people who were severely immune compromised and suffered life threatening infections after consuming these products. There is a plethora of research and human experience showing the health benefits of probiotic strains such as Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus reuteri, Lactobacillus plantarum, Lactobacillus rhamnosus, Bifidobacterium bifidum, Bifidobacterium infantis, Bifidobacterium breve, Bifidobacterium longum and Bifidobacterium lactis.

What are the Health Benefits of Probiotics?

Here are the benefits of healthy good bacteria in our digestive tract:
1. Diarrhea prevention, especially when taking antibiotics
2. Colorectal cancer prevention
3. Immune system regulation and enhancement
4. Asthma and allergy prevention
5. Prevention of infection in the gut by harmful organisms like Salmonella, Shigella, H pylori, yeast etc
6. Treatment of Inflammatory Bowel Disease and Irritable Bowel Syndrome
7. They provide the host with vitamins B12 and K
8. They appear to help with insulin resistance in diabetics and in women with gestational diabetes

Probiotic Foods

Certain foods are known to be rich in probiotics. These are fermented foods and many cultures have their own version. Dairy-based foods that contain probiotic bacteria include kefir and yogourt. Non-dairy probiotic foods include fermented foods like raw sauerkraut, kim chi, miso and tempeh. Do these food probiotics work? Research has been done on ingestion of bean and soy tempeh to determine their effect on gut bacteria. Soy tempeh stimulates most the growth of Bifidobacterium bacteria, while bean tempeh stimulates that of Escherichia coli. While it is good to eat probiotic-rich foods for daily gut maintenance, when taking an antibiotic, I would always encourage people to take a good quality probiotic supplement. That way we know exactly how many beneficial bacteria they are getting and of what kind. A serving of commercial yogourt may only contain 1 billion bacteria per serving where just one probiotic capsule would contain 50-100 times that much.

How Often to Take Probiotics

Whether to take probiotics and if so, how much and how often is subject to debate. Definitely any time you need to take antibiotics, you should take a good quality probiotic while taking the antibiotics and for at least two weeks afterward to prevent potentially serious side effects of taking antibiotics.

Because of the potential for numerous health benefits of taking probiotics, for most people they should be a regular part of their health maintenance program. Whether that means taking them every day, or taking them for 2-3 months out of every year, may be more to do with individual preference than scientifically proven value. I do encourage people who take probiotics daily, to try to vary the product and strains that they are taking in order to maintain the diversity of gut bacteria that seems to help promote good health.

Cautions

The above strains of probiotic bacteria are generally considered safe, even for infants. The primary contraindications for probiotic use would be:
1. Someone who is severely immune compromised such as a transplant recipient, someone very elderly or very sick, or a patient undergoing cancer treatment.
2. Using soil-based probiotics in any of the above patients and possibly in the general population as there isn’t sufficient safety and efficacy data.

With about a hundred published studies per year, there is new information being revealed every day about the health benefits of taking probiotic supplements. With almost no downside, and plenty of potential benefits, probiotics are a worthwhile addition to your health regimen.

Oh and by the way, a class action lawsuit was filed and won against Dannon/Danone in January 2008 in which the company stood accused of spending $100 million promoting clinical benefits of Activia and DanActive that its own tests had disproved. To add to that, Bifidus Regularis is a made-up name by Danone for Bifidobacterium animalis. Commercial yogurt is not an adequate means to obtain good bacteria.

Our naturopathic doctors are experts on which probiotics may work best for your particular problem as well as how to heal a whole host of gut issues.  Book an appointment now. 

Hypoglycemia

woman suffering from low blood sugar

Low Blood Sugar or Hypoglycemia

What is hypoglycemia?

The word hypoglycemia literally means low (hypo) sugar (glyc) in the blood (emia). Blood sugar is exactly what it sounds like, how much sugar or glucose is in your blood at a given time. This number is highly variable based on what you have eaten, your stress level, exercise, your caffeine intake and a variety of other factors.

Is hypoglycemia or low blood sugar the same as being diabetic?

No, in fact it is the polar opposite.  However, diabetics who are on blood sugar lowering medication can experience hypoglycemia if what they have eaten and the dosage of their medication are a mismatch.  Diabetic medication is outside the scope of this article and best discussed with your prescribing physician.

What causes low blood sugar?

Since your blood sugar level is influenced by a number of factors, you may experience low blood sugar for many reasons:

Stress

Under stress, your body depends on glucose for fuel to assist in the “fight or flight” response. The stress hormones cortisol and adrenaline tend to increase blood sugar to get more fuel to your muscles to prepare you for the fight. When your blood sugar shoots up quickly, your body responds by producing insulin to help move the sugar from the blood into the cells to either be burned as fuel or stored as fat. As insulin moves the glucose out of your blood and into your cells, your blood glucose level will drop. If it drops too much, hypoglycemia may result. Stress also often primes us to reach for the wrong foods, those rich in refined flour and sugar. The consumption of those foods is likely to lead to a blood sugar crash some time later.

Diet

Foods that induce a spike in blood sugar like sweets and starchy foods, will necessitate the production of insulin. Insulin, as mentioned above, then lowers blood sugar. In some instances, excess insulin is produced and blood sugar drops lower than normal. Avoiding consuming foods that spike insulin, helps maintain a more stable blood sugar.

Exercise

For most forms of exercise, your body can maintain a stable blood sugar. However, if you participate in extended endurance workouts, like running marathons, there is the potential for your fuel to drop a bit low. The runner’s term for this is to “bonk” or “hit a wall”. Distance runners will often carry gels with them (containing mainly sugar) to prevent or treat a blood sugar crash. In my opinion, as a triathlete, I think a better strategy is to eat a meal containing easily digested protein (like fish), some healthy fat (like avocado) and some low glycemic index carbs (like a bit of sweet potato) 3 hours before a race, and to keep a few nuts and high fibre dried fruit with me rather than consuming sugary gels that are likely to result in a crash some time later.

Caffeine

Consumption of caffeine creates a spike in cortisol, which then increases blood sugar. As with stress and diet, anything that increases blood sugar stimulates production of blood sugar-lowering insulin. This creates the potential for a crash in blood sugar later.

Under-working adrenal glands

Your adrenal glands are your stress glands. They sit just on top of your kidneys. They perform many jobs, one of which is to keep your blood sugar stable. When it begins to drop, the adrenals signal to your liver to release some stored glucose, to bring your blood sugar back up. If adrenals fail to signal your liver, then your blood sugar will drop. For most of the people that I see, under-functioning adrenal glands and diet are the two biggest factors contributing to hypoglycemia.

Artificial sweeteners

While these do not increase your blood sugar, research suggests that your body will still produce insulin in response to the sweet taste. If blood sugar does not rise, yet insulin is still produced, blood sugar will drop due to the insulin. For many, the reason for using these is to reduce the amount of insulin being produced to help with weight loss. If insulin is produced anyway, consuming them kind of defeats the purpose.

Hormones

Estrogen influences how well your body is able to use sugar and insulin. Postmenopause when estrogen is lower, there may be a greater tendency to have blood sugar fluctuations.

Alcohol

Non-sugary alcoholic beverages like wine or straight spirits may cause your blood sugar to crash, where sugary cocktails may do the opposite.

What are the symptoms of low blood sugar?

The symptoms of low blood sugar include:

  • Feeling weak, shaky, dizzy, light-headed, headachy or irritable when going too long without eating.
  • Sleep maintenance insomnia. This is where people wake up in the middle of the night, often highly alert or even feeling anxious or stressed and have a hard time going back to sleep.

6 Tips to Prevent Hypoglycemia

  1. Include protein with each meal. Protein is slow release energy that helps to maintain a stable blood sugar.
  2. Avoid high glycemic index carbs, sugar and artificial sweeteners. These spike your blood sugar which can lead to a subsequent crash.
  3. Drink alcohol in moderation. If you are experiencing sleep troubles, you may want to avoid alcohol in the evening.
  4. Support your adrenal glands. Eat lots of leafy greens, get good sleep, reduce your stress levels and take time to relax and have fun every day.
  5. Stress. Other than divesting yourself of the stress, moderate exercise is the best way to reduce your body’s response stress. Find an exercise that you enjoy and use it to burn off stress on a regular basis.
  6. Stay hydrated. While blood sugar doesn’t drop because you are dehydrated, dehydration can feel like hypoglycemia.

If you are experiencing the symptoms of low blood sugar, our Naturopathic Doctors and Registered Dietitian can help with nutrition advice.  See Dr. Rachel Vong, ND, Dr. Pamela Frank, ND or Sanaz Baradaran, RD.   Call us at 416-481-0222 or book online here.

 

 

SIBO

woman suffering from SIBO

SIBO: Small Intestinal Bacterial Overgrowth

Despite its name, the small intestine is actually a whopping 20 feet of very important tissue between your stomach and large intestine. The small intestine is divided up into 3 parts. The part closest to your stomach is called the duodenum, next is the jejunum and the last stretch before your large intestine is your ileum. The small intestine has the important job of digesting food and absorbing nutrients to keep us in good health. As if that wasn’t significant enough, it is also a key contributor to a healthy immune system.

The small intestine plays host to specific beneficial microorganisms that help protect our bodies against bad (pathogenic) bacteria and yeast. These good bacteria also do their part to produce vitamins and nutrients like vitamin K and folate. They are the keepers of the small intestine, ensuring that it continues to do its thing, muscling waves of food through the gut.

What is SIBO?

Small intestinal bacterial overgrowth or SIBO occurs when there is an increased number of bacteria and/or a change in the type of bacteria present in your small intestine. Overgrowth of bacteria in the small intestine is considered to be greater than 100 000 bacteria per millilitre of fluid. Most often SIBO is caused by an overgrowth of the wrong types of bacteria that actually belong in the colon (the large intestine). In truth, the small intestine is meant to be fairly clean. Food coming from the top down through the stomach is sterilized by stomach acid. So anything passing into the small intestine from the top shouldn’t contain much in the way of bacteria. Absence of adequate stomach acid may contribute to SIBO as this would allow passage of bacteria into the intestines. Another theory as to how this occurs is that there is a motor complex that propels everything in your intestines one direction – out the far end. This migrating motor complex or MMC can malfunction, allowing a backwash of bacteria from the large intestine to move up into the small intestine.

The bacteria that causes SIBO is like a bad tenant. It invites all its rowdy friends in for a party and damages the cell lining of the small bowel. This can lead to leaky gut, allowing large protein molecules to move through the intestinal barrier and escape into the bloodstream. As you can imagine, this causes a number of problems, including general inflammation, immune reactions that cause food allergies, and autoimmune diseases.

These havoc-causing bad bacteria are also responsible for poor digestion, constipation or diarrhea and malabsorption. Patients with SIBO may suffer from nutritional deficiencies, particularly iron, vitamin B12, and fat-soluble vitamins A, D, E and K, as well as having unintended weight loss, and even osteoporosis.

Do I Have SIBO?

SIBO is considered an under-diagnosed condition as many people do not seek medical care for their symptoms or they get wrongly diagnosed with irritable bowel syndrome.

The Most Common Signs and Symptoms of SIBO

Signs and symptoms of SIBO include:

· Bloating and abdominal swelling

· Abdominal pain or discomfort

· Diarrhea

· Constipation

· Gas and belching

· Weakness and fatigue

In the most severe cases, patients experience weight loss and vitamin deficiency-related symptoms.

Who is at risk for SIBO? How Do You Get SIBO?

While the elderly may be the most vulnerable population for developing SIBO as its prevalence rises with age, there are multiple other risk factors that can increase your chances, no matter your age. These include:

· Medication use, especially antibiotics

· Gastric acid suppression or Low Stomach Acid (due to stress, medications such as proton pump inhibitors (PPI’s) or antacids, and lifestyle factors)

· Fibromyalgia

· Celiac disease

· Crohn’s disease

· Prior bowel surgery

· Diabetes Types I & II

· Irritable bowel syndrome

Studies also indicate that moderate alcohol consumption (one drink per day for women and two for men) promotes the overgrowth of certain types of bacteria and also impairs vital functions. This results in small bowel injury and decreased muscle contractions impairing the migrating motor complex.

If you are experiencing any of the symptoms mentioned above or think you might be at risk, then we encourage you to make an appointment to assess your symptoms and get tested. Specialized testing can be accomplished through a breath test. This breath test measures your hydrogen and methane gas levels produced by bacterial metabolism and can be a very helpful indicator to determine if you are suffering from SIBO.

What Causes SIBO and How Can You Treat It?

Despite multiple courses of antibiotics being a risk factor, specific antibiotics (like Rifaximin) are still most often used to treat SIBO. However, studies show that SIBO returns in nearly half of all patients within a year after treatment.

Successful treatment of SIBO must be handled just like any other health condition – not with a temporary Band-aid solution, but by addressing the underlying cause! Intestinal bacteria can be influenced by numerous factors beyond what we eat and how much. Environmental effects, drugs, alcohol, sedentary lifestyle, mood disorders, hormone imbalances and lifestyle factors such as stress can all be contributing factors to poor gut health. Therefore, the treatment must be unique to the individual and all-encompassing.

Once you have identified the cause, treat SIBO symptoms through a healthy diet, nutritional supplements and positive lifestyle changes that help return the body to balance.

Tips for dealing with SIBO

  1. Eat three meals per day spaced 4-5 hour apart and avoid snacking. We need to give our body time in between meals to fully digest the previous meal.
  2. With guidance from your naturopathic doctor try an elimination diet for two weeks to get your body back on track by reducing inflammation and bacteria overgrowth. If this doesn’t seem to help, you may want to pursue food sensitivity testing through one of our ND’s. The test checks for antibodies in your bloodstream to either 96 or 184 foods. Employee benefits will sometimes cover the cost of this test along with other lab or diagnostic testing.
  3. Enjoy foods that assist digestive health like fresh pineapple which is rich in bromelain and can also help lower inflammation, and bananas which are an excellent source of potassium and manganese that your stomach lining needs for healing. Boiled cabbage water is an excellent source of the amino acid glutamine that helps heal the gut lining. Vitamin A is also essential for a healthy gut. Eating liver and beta carotene-rich foods like leafy greens and orange vegetables like carrots as well as taking cod liver oil help insure adequate vitamin A intake.
  4. Keep your fat intake in check. Research has shown that a high-fat diet, increases the growth of fat digesting bacteria at the expense of other more healthful ones. That is, microbes from the Clostridiaceae and Peptostreptococcaceae families increased while beneficial bacteria from the Bifidobacteriacaea and Bacteroidacaea families (which are commonly associated with leanness) went down.

How to Get Rid of SIBO: The Steps for Successful Treatment

    1. Elimination/modification of the underlying causes. This may involve changing your diet to a whole food, low FODMAPs diet, reducing your stress, eating 3 meals per day, reducing or eliminating the need for antibiotics, optimizing digestive juices like stomach acid, bile and pancreatic enzymes.

    2. Induction of remission (antibiotics or natural anti-microbials and elemental diet)

    3. Maintenance of remission (promotility herbs, dietary modifications, healthy lifestyle, optimized digestive juices, repeat or cyclical antimicrobials, hormone balancing, reduced alcohol intake).

SIBO Diet Food List (derived from the work of Dr. Alison Siebecker)

Foods to Eat with SIBOFoods to Avoid with SIBO
Nuts and Seeds
Almonds
Almond flour
Coconut: flour/shredded/milk
Hazelnuts
Macadamia
Peanuts
Peanut butter
Pecans
Pine nuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Nuts and Seeds
Cashews
Pistachios
Pumpkin seeds
Legumes
Lentil: brown, green or red
Lima beans
Legumes
Borlotti beans
Cranberry beans
Kidney beans
Red beans
Navy beans
White beans
Haricot beans
Baked beans
Spilt pea
Butter beans
Cannellini
Chickpea
Garbanzo beans
Fava beans
Broad beans
Pinto beans
Soy beans
Protein Sources
Bacon
Broth: homemade meat or marrow bones
Beef
Eggs
Fish
Game
Lamb
Organ Meats
Pork
Poultry
Seafood
Protein sources
None
Sweeteners
Honey: alfalfa, cotton, clover, raspberry
Stevia-pure (no inulin) in small amounts, occasionally
Sweeteners
Agave syrup
Barley Malt syrup
Brown Rice syrup
Cane sugar (Rapadura, Sucanat)
Coconut sugar
Fructose, powdered
High-fructose corn syrup
Maple syrup
Molasses
Sugar/Sucrose
Sucralose
Polyols/Sugar alcohol: isomalt, erythritol, lactitol, maltitol, mannitol, sorbitol, xylitol
Beverages
Coffee 1c/day (weak)
Tea: black (weak), chamomile, ginger, green, hibiscus, lemongrass, mate, mint, oolong, rooibos/rooibos chai, rose hip
Water
Beverages
Fruit Juices
Coffee substitutes with chicory
Coconut milk-with
thickeners (guar gum, carageenan)
Soda (fructose, sucrose)
Tea: chicory root, licorice, pau d’arco
Fats and Oils
Bacon fat
Butter
Coconut oil
Cod liver oil & Fish oil
Duck fat
Garlic-infused oil
Ghee
Lard & Tallow
Medium Chain Triglyceride/MCT oil
Macadamia oil
Olive oil
Palm oil
Polyunsaturated Vegetable Oils: Borage, Canola Flax, Grape seed, Hemp, Pumpkin seed, Sesame, Sunflower, Walnut
Fats and Oils
Soybean oil
Herbs, Spices, Condiments and Seasonings
All spices (except onion & garlic)
Garlic-infused oil
Ginger (fresh & dried)
Mayonnaise, homemade or commercial with honey
Mustard - without garlic
Pickles/Relish - no sweetener or garlic
Tabasco sauce (McIlhenny Co)
Wasabi - pure
Vinegar: apple cider, distilled/white, red & white wine (NOT balsamic)
Herbs, Spices and Seasonings
Asafoetida powder
Chicory root (leaves ok)
Cocoa/chocolate-unsweetened
Gums/Carrageenan/Thickeners
Sauces or Marinades with High Fodmap ingredients
Soy Sauce/Tamari
Spices: Onion & Garlic powder
Vinegar: balsamic
Fruit
Berries: blueberry, boysenberry, strawberry, raspberry
Carambola
Citrus: lemon, lime, oranges, tangelos, tangerine
Currants
Dragon Fruit
Durian
Grapes
Guava
Kiwifruit
Longon
Melon: cantaloupe/rock, honeydew
Papaya/Paw Paw
Passion fruit
Pineapple
Pomegranate
Prickly Pear
Rambutan
Rhubarb
Fruit
Apple
Apricot
Avocado
Berries: cranberry
Cherries
Citrus, grapefruit
Custard Apple
Date, dried
Fig, dried
Mango
Nectarine
Papaya, dried
Peach
Pear
Pear: nashi
Persimmon
Plum
Pomegranate
Prunes
Raisins
Tamarillo
Watermelon
Canned fruit
Vegetables
Artichoke Hearts (small amounts)
Arugula
Bamboo Shoots
Beets
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrot
Celery Root/Celeriac
Chives
Cucumber
Eggplant
Endive
Fennel bulb < 1 cup
Green Beans
Greens: lettuce, collard, chard, kale, spinach
Olives
Peas, green
Peppers: Bell/Sweet Peppers: Chili
Radicchio
Radish
Rutabaga
Scallion: green part
Snow Peas
Squash: Butternut Kobocha, Sunburst, Yellow, Zucchini
Tomato
Vegetables
Asparagus
Bean Sprouts
Canned vegetables
Cauliflower
Corn
Garlic
Jerusalem artichoke
Leek
Mushrooms
Okra
Onions
Potato: white/all colors
Potato: sweet
Scallions: white part
Seaweeds
Shallot
Starch powder: all
arrowroot, corn, potato, rice, tapioca
Sugar Snap Peas
Taro
Turnip
Water Chestnuts
Yam
Yucca

Download our free one-week SIBO diet guide, low FODMAPs meal plan here.

Do any of the above symptoms or risk factors sound familiar? Do you think you might be suffering from SIBO? We can help! Please contact us and we’ll get to the bottom of what’s going on and create a plan of action to bring your body back to good health.

Call or email us at 416-481-0222 or Info@ForcesofNature.ca for more information or to book an appointment.

To your best health!

The Team at Forces of Nature Wellness Clinic – Naturopathic Doctors, Chiropractor, Massage Therapist, Acupuncturist/TCMP, Osteopath, Registered Dietitian, Psychotherapist

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/

https://www.ncbi.nlm.nih.gov/pubmed/22109896

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2890937/

 “Small intestine microbiota regulate host digestive and absorptive adaptive responses to dietary lipids,” Cell Host and Microbe (2018). DOI: 10.1016/j.chom.2018.03.011

How to Test and Treat Small Intestinal Bacterial Overgrowth: an Evidence-Based Approach. Curr Gastroenterol Rep. 2016 Feb;18(2):8. doi: 10.1007/s11894-015-0482-9.

Mindfulness: Making the Mind-Body Connection

pic of meditation tips to connect mind-body

The Mind-Body Connection

Our mind-body connection is far more powerful than we realize. Our thoughts influence our emotions, our psychological well-being and the way we experience the world around us. Even when we imagine future situations or visualize potential outcomes, our bodies physically respond to those thoughts.

Think of how you react when someone cuts you off in traffic and nearly causes an accident. The incident may only last a moment, but, in that instant, your body prepares for the potential negative outcome. The stress triggers a surge of adrenaline, your body’s hormonal response to a fight or flight situation. Your physical reaction isn’t limited to a release of adrenaline though. In that instant of fear that you may be hurt or your car damaged, those alarming thoughts can trigger your body to experience all types of physiological responses. You may have changes in your blood sugar, blood pressure and heart rate and chemical alterations in your brain. These changes can be harmless, or, over time, they can be detrimental to your health.

Mind-Body: The Placebo Phenomenon

What is a placebo?

The definition of a placebo is “a harmless or inactive pill, medicine, or procedure prescribed more for the psychological effect on the patient than for any physiological effect”. Placebos are usually used in evaluating new medications to see whether the effect of the medication is psychological or physical.

In 2013, a study was conducted on 270 patients looking to alleviate severe arm pain. Half of the subjects received “acupuncture” treatments, and the other half received “pain-reducing pills”. Some side-effects experienced in both groups included an increase in pain, sluggishness, swelling, and redness. Both groups found relief with treatment, but those who received acupuncture reported feeling even better than the group that did not receive this treatment. However, the study was not designed to measure the effectiveness of acupuncture versus pain pills. The “acupuncture” needles had retractable shafts that never actually pierced the skin, and the “painkillers were made of cornstarch”. The study was meant to measure the power of placebos. It illustrated that just because the patients thought that a harmless procedure or pill would cause side effects, it did. Also, because they thought the same inactive procedures or pills would help, their condition improved.

Imagine! Even without any actual treatment, the body still reacted according to what each patient thought or expected. Of course, you cannot think yourself better to remove a tumour or cure a virus. But researchers have found that the power of the mind can have a physical impact when it comes to pain, depression, anxiety, fatigue, and even some symptoms of Parkinson’s.

Our brain chemistry is also influenced by those around us.  In another study conducted at the University of Turin Medical School, 100 students went on a trip to the Italian Alps with the researcher Fabrizio Benedetti. Shortly before the trip, Benedetti told one individual in the group that the thin air may cause migraines. A few days passed, giving the rumour time to make the rounds to one-quarter of the travellers – all of whom experienced horrible headaches. Saliva tests on the “socially-infected” individuals also revealed low oxygen conditions beyond what was expected.

Now, apply that study to our everyday lives and how gossip and social media influence can negatively impact our thoughts. What happens when family and friends fuel your negative expectations, worries, and doubts? It makes things worse, doesn’t it? And what about the opposite – what happens when your loved ones surround you with warmth and encouragement? It feels amazing and makes life’s challenges feel less difficult.  These are examples of the mind-body connection in action.

Embracing positive social support makes a positive difference in your health!

Change your thoughts. Change your life.

Play along for a moment and allow yourself to take in a long conscious breath.

Feel how the air moves through your body as you inhale and exhale and try to clear your thoughts.  Imagine the air flushing out all of the negativity in your body and mind.

Now take another full deep breath. And another. One more.

How do you feel? Did time slow down a little? Did you enjoy a brief moment of calm or peace?

If only we lived breath by breath instead of task-by-task. Our to-do lists will never be empty, so we must schedule time in our day to reconnect with ourselves. We may feel like finding time to meditate is beyond our control. It isn’t. And the results are worth it!

Spending a moment in meditation each morning is one of the best things you can do for your health and well-being. Even if only for ten minutes, it is a time investment that you’ll never regret. By starting your day on the right track, it makes it that much easier to get yourself back on track whenever life goes off the rails.

The Benefits of Meditation

  • Meditation deepens your self-connection on a physical, mental and spiritual level.
  • Meditation helps to release suppressed emotions by giving you space to reset.
  • Meditation enhances our overall health and well-being by increasing positive emotions and improving immune function.

Studies have also shown that when we work on our emotional awareness and self-compassion, we can experience a healthier response to rejection, improve eating behaviours, and effectively manage weight loss.

Feel like meditation is a little too woo-woo for you? Science supports this practice. Check out the following studies on the benefits of meditation:

  1. The use of a community-accessible mindful awareness practice intervention resulted in improvements in sleep quality at immediate post-intervention, which was superior to a highly structured sleep hygiene education intervention. Formalized mindfulness-based interventions have clinical importance by possibly serving to remediate sleep problems among older adults in the short term, and this effect appears to carry over into reducing sleep-related daytime impairment that has implications for quality of life. JAMA Intern Med. 2015 Apr;175(4):494-501. doi: 10.1001/jamainternmed.2014.8081.
  2. Stress reduction was observed in several types of meditation. After meditation, hormonal orchestration modulates effects in the central nervous system and in the body. All types of meditation are associated with blood pressure control, enhancement in insulin resistance, reduction of lipid peroxidation and cellular senescence, independent of the type of meditation. Horm Mol Biol Clin Investig. 2014 Jun;18(3):137-43. doi: 10.1515/hmbci-2013-0056.
  3. Meditation helps regulate the stress response, thereby suppressing chronic inflammation states and maintaining a healthy gut-barrier function. Adv Mind Body Med. 2017 Fall;31(4):10-25.

These are just a drop in the bucket from the multitude of studies showing widespread health benefits from meditation. Busy lives create an “always on”, “go-go-go” mentality that is in direct opposition to the effects of meditation. Taking the time to meditate or at the very least take 5 deep, cleansing breaths, all the way into your belly and all the way out at least once per day can have significant health benefits.

No matter your struggle, success always begins with a positive frame of mind.  Perspective is everything.

A few key points to remember…
1. Stress is not inherently negative – it all depends on how you look at things. If you perceive something as a threat, then your body responds accordingly and your health will deteriorate. However, if you simply use the mind-body connection to change your mindset from seeing things as a threat to a challenge, then you enhance your health!

2. Emotions are only energy in motion. Instead of thinking of your emotions as a hindrance, consider them the currency required for the motivation to change. Unresolved feelings don’t atrophy or disappear – their dammed-up energies accumulate. Like an untreated health condition, if your emotions are allowed to fester inwardly, they will eventually cause physical conditions and behavioural issues.

3. Both negative and positive emotions left unresolved will deplete your body’s immune system. Acknowledge your feelings and learn how to manage them effectively. Managing emotions leads to balance in the body, a centred mind, and a spiritual connection. Remember, if there are no peaks or valleys, you’re not really living.

Do you find yourself entrenched in negative thought patterns? Do you think some of your health concerns might be related to your outlook on life? Let’s discuss and see if we can uncover the triggers behind your health issues and develop strategies to overcome them together. Contact us at Forces of Nature and we’ll start working on bringing you back to your best.

Call or email us at 416-481-0222 or Info@ForcesofNature.ca.

To your best health!
The Team at Forces of Nature Wellness Clinic – Naturopathic Doctors, Chiropractor, Osteopath, RMT’s, Registered Dietitian, Acupuncturist/TCMP, Craniosacral Therapist, Psychotherapist

Mind-Body Research:

https://www.nejm.org/doi/10.1056/NEJMp1504023

https://www.ncbi.nlm.nih.gov/pubmed/26164587

https://www.ncbi.nlm.nih.gov/pubmed/12883106

https://www.researchgate.net/publication/316737540_Stomaching_rejection_Self-compassion_and_self-esteem_moderate_the_impact_of_daily_social_rejection_on_restrictive_eating_behaviours_among_college_women

https://www.researchgate.net/publication/324225709_A_qualitative_analysis_of_the_role_of_emotions_in_different_patterns_of_long-term_weight_loss

Sedentary is the New Smoking

picture of legs moving to prevent sedentary lifestyle

The Hazards of a Sedentary Lifestyle

On average, how many hours per day do you spend being sedentary, just sitting, uninterrupted? One hour? Two hours? Three…or more?

Our ancient ancestors spent much of their time on the move, hunting and gathering to serve their basic needs for food, clothing and shelter and to avoid predators. The balance between movement and being sedentary has shifted dramatically over time, most notably since the technological revolution.

Unlike our ancestors, we no longer need to hunt for food and search for water. Instead, we are now on a quest for time, as hours fly by while we’re hunched over a keyboard. In an average day, most of us are likely sitting more than we are moving and consuming more calories than we are burning. Many of us regularly put in eight-hour workdays seated at a desk – sometimes even ten and twelve hour days. We then go home and unwind on the couch, binge-watching our favourite shows. The hours of not moving begin to add up.

Maybe we make a little time to fit in some exercise two or three times per week; however, with more conveniences at our fingertips, less movement is required in a day and we can do a lot more while moving a lot less. The longer we sit, the more our bodies begin to feel tight, tired and sore and the more cardiovascular fitness we lose. It’s clear that too much sitting isn’t good for us. But did you know that it can also lead to significantly reduced mortality, similar to the effects of smoking?

Sitting and Premature Death

That’s right; too much sitting can kill you! In fact, some are saying that “sitting is the new smoking” because its impact is so significant. According to recent research from the Journal of the American Heart Association, prolonged sitting increases your risk of similar diseases as smoking, such as heart disease, lung cancer, and diabetes. It also increases premature death by about 50 per cent! Even more surprising, too much sitting increases your risk for an early death regardless of your fitness level or other lifestyle habits. So even if you do make it to the gym a few times per week and make healthy dietary choices, a sedentary lifestyle or excessive sitting at work still predisposes you do die younger.

But sitting isn’t just bad for your heart or metabolism; it is also bad for your brain! Researchers at the University of California have discovered a connection between sedentary behaviour and thinning regions in the brain that are critical to new memory formation.

So, what if your job requires you to be at a desk, all day, every day? Are you supposed to quit? Well, of course, that’s not practical. However, there are a few simple things you can do to ensure that you keep your body regularly moving for a longer, healthier life.

Tips to be Less Sedentary & Live Longer

1. Squeeze in Exercise Whenever Possible

Bottom line, the more frequently you work out, the more you reduce your risk of premature death. Adults should get at least 150 minutes of moderate physical activity per week. While exercising 10 minutes or more at a time is ideal, shorter but frequent micro-bursts of exercise, like taking the stairs, can also be an excellent way to keep active.

2. Opt for Less Convenience

We live in a world of many technological conveniences, we deem them necessary and in some cases to our detriment. Turn back time and reverse your biological clock by opting for “less convenient” choices in your day. Walk over and have a conversation with your colleague instead of sending an email or making a phone call. Take the stairs instead of the elevator. Bike to work instead of driving. Changing your daily activities can make a significant impact!

3. Make a Point of Moving Every 30 Minutes

Research shows that people who sit for less than 30 minutes at a time have the lowest risk of early death. Meetings and deadlines don’t always offer the freedom to move, but ideally, you don’t want to be sitting for any longer than three hours at a stretch. Setting a timer on your phone can be a helpful reminder to take regular movement breaks. Do a few stretches next to your desk, do some jumping jacks, knees-up or push-ups. You’ll be more productive for taking that short break and get more circulation and nutrients to your brain.

4. Use a Fitness Tracker

Fitness trackers are an effective way to ensure you’re getting enough activity in your day. As health and fitness wearables grow in popularity, there is an increasing number of options available for every budget and lifestyle. Personally, I love my Fitbit. There are also a wide variety of exercise apps out there to track your progress and monitor your success with motivational milestones to keep you moving. MyFitnessPal is my favourite app to track exercise and calorie intake. I don’t obsess over it, but I do find it helpful to keep me honest with what I’m eating and how much I’m moving.

5. Try a Stand-up Desk

As awareness grows about the health concerns associated with chronic and prolonged sitting, more companies have already begun re-examining ways they can improve employee wellness. In some environments, adjustable desks are offered to provide workers with opportunities to stand instead of sitting if they so choose. There are even treadmill desks so you can walk while you work. If a standing desk is not an option for you, try moving your laptop to a tall counter or table as a means to squeeze in more standing.

6. Move Before, During and After Work

Get up a little earlier to squeeze in some exercise, even if it’s only 15 minutes, before work. Take a walk on your break or at lunch. Go for a swim, bike ride, run or walk in the evening. Spreading exercise throughout your day helps break up the long bouts of sedentary behaviour.

7. Turn off the TV, Get Off your Tablet or PC and Put Down Your Phone

All of these devices are intended to be addictive. Imposing a time limit and sticking to it can help you avoid being sucked into wasting hours on these devices that could be spent moving.

8. Do Some Housework, Yard Work or Gardening

All of these activities involve movement and are far more productive than binge-watching the latest show.

Do you spend excessive amounts of time sitting? Do you experience any health problems that you think could be related to a sedentary lifestyle such as weight gain, back pain, insomnia or high blood pressure? Let’s chat and get to the root of your health issues. Book an appointment with us and together we will find ways to improve your overall health and well-being so that you can live your life to its fullest and longest.

Call or email us at 416-481-0222 or Maria@ForcesofNature.ca or book online here.

To your best health!

The Team at Forces of Nature Wellness Clinic

References

http://jaha.ahajournals.org/content/7/6/e007678
https://www.sciencedaily.com/releases/2018/04/180412141014.htm
http://annals.org/aim/article-abstract/2653704/patterns-sedentary-behavior-mortality-u-s-middle-aged-older-adults

Defusing Depression

depression pic of bench with the words feeling depressed

Defusing Depression

By Dr. Pamela Frank, BSc(Hons), ND

Do you or have you ever suffered from depression? If so, you’re not alone. The World Health Organization (WHO) estimates that 350 million people suffer from depression worldwide and that it is a leading cause of disability. Fifteen percent of adults will experience depression at least once in their lifetime.

Depression knows no bounds. It can impact anyone at any point in their life, regardless of age, gender, medical history, or socioeconomic status. This is evidenced by the recent very high profile suicides of designer Kate Spade and chef Anthony Bourdain. While depression may seem like an invisible condition, there are warning signs to look for.

What is Depression?

How can you tell if you or someone you know might be experiencing a major depressive episode? A major depressive episode is defined as a depressed mood lasting at least two weeks or more. Life seems filled with darkness, heaviness or hopelessness, and there is a loss of interest or pleasure in almost all activities. Depression also comes with other symptoms that can interfere with your work, school or social life.

What are the signs or symptoms of depression?

The signs and symptoms of depression include:

  • Sleep issues. You may be either sleeping too much or having difficulty falling asleep
  • Fatigue. Low energy or feeling fatigued almost every day for no reason
  • Indecision, lack of focus or concentration. Inability to focus, make decisions or think clearly.
  • Moving slower than usual or making unintentional motions to a degree that is noticeable by others
  • Changes in weight and appetite, with an increase or decrease of more than five percent of your body weight a month
  • Recurring thoughts about death or suicide, a suicide attempt, or a specific plan in place for suicide

If you are or someone you know is experiencing these symptoms, it’s important to start a conversation right away, get professional help to identify the cause, and find some appropriate solutions.

What Causes Depression?

What makes depression so puzzling is that there is no one single cause. Hormones, brain chemistry, hypothyroidism, family genetics, life experiences and physical health are all possible contributing factors that can trigger a depressive episode. While some types of depression can be attributed to conditions such as Seasonal Affective Disorder (winter or early spring due to lack of sunshine over the winter) or postpartum depression (after giving birth), for many the source might not be so obvious.

Unfortunately, in this situation, doctors prefer to medicate rather than investigate, prescribing antidepressants instead of exploring the cause of the condition or offering counselling. Antidepressants have their time and place, but with a myriad of possible side-effects, they are not always an appealing or effective option for everyone. Also, a lifetime prescription to antidepressants is only a Band-Aid solution that doesn’t really address the underlying problem.

Research shows that high levels of C-reactive protein (CRP), a marker of inflammatory disease, have been documented in subjects with depression. In fact, results from a national health and nutrition examination survey showed that subjects with depressive symptoms had CRP levels that were 46 percent higher than those of non-depressed subjects. Research has illustrated a connection between inflammation in the brain from IgG food sensitivities and depression. Additional studies also suggest that subjects with a depressed mood have low levels of fractional exhaled nitric oxide (FeNO), which is an indication of airway inflammation.

Over time, depression can also lead to significantly more inflammation in the brain. Inflammation is our body’s response to injury or illness, and when left untreated, it can cause chronic illnesses like heart disease and potentially even neurodegenerative diseases such as Alzheimer’s and Parkinson’s. So not only is identifying the cause of depression early on important for your mental health; it’s also important for your long-term physical health!

This is why visiting a naturopathic doctor can be so crucial. Not only is depression a serious condition, not to be taken lightly, but there are so many possible influences, that it requires a proper 360-degree assessment to determine what might be the cause. The first thing you need to ask yourself is “Why am I feeling depressed?”, we can help pinpoint the underlying cause.

5 Ways to Treat Depression

For those with mild to moderate depression, there are a variety of natural options that can help fight the blues effectively, without pharmaceuticals.

Sunshine & Exercise

It may sound trite to suggest a little fresh air and exercise; however, you can never underestimate the value of a brisk walk in the sunshine. Activity pumps up serotonin, dopamine and endorphins, which are our feel-good, happy brain chemicals. Go for a run to experience a true natural high. Running has been shown to increase a brain chemical called Anandamide. The word is derived from a Sanskrit word, Ananda, which means joy or bliss. It works to lift your mood by binding to the same receptors as THC from marijuana.

Don’t forget, the sun doesn’t just light up the sky. It can also lighten up your mood with its feel-good rays that help your body produce vitamin D. Invest in a therapeutic light box for those cloudy days and winter months.

Create a Regular Bedtime Routine

Depression and sleep issues are intimately connected. For those who have trouble falling asleep, a nighttime routine can help ease you into a more restful slumber.

Set a regular bedtime and unplug from all devices at least two hours beforehand. Use that digital downtime time to take a bath, read a book, listen to music, meditate or unwind in any other low key way. By eliminating sources of constant stimulation and slowing down your evening habits, you will be working with your natural body rhythm and foster a better mental environment for sleep. If you’ve been dealing with insomnia for a while, melatonin is a helpful natural supplement to reset your internal clock. This supplement may not be appropriate for everyone, it should never be taken with sleep medications and in some patients, it has shown a slight increase in depressive symptoms.

Keep yourself on a consistent schedule by setting your alarm to go off after 8 hours. Try to resist the urge to nap during the day as it can disrupt your nighttime sleep.

Natural Supplements

Serotonin is a vital brain chemical called a neurotransmitter. It regulates our mood, behaviour, libido, sleep, and memory. Keep your serotonin levels elevated by getting your fill of healthy omega-3 fatty acids ─ the kind you find in fish, walnuts, chia seeds, flax seeds, and more.

Cut down on coffee, which can reduce serotonin levels. Instead, try green tea which has L-theanine, an amino acid that has a calming and relaxing effect. L-Theanine boosts neurotransmitters and helps to alleviate stress and anxiety. It can create a calm alertness though, so green tea and L-theanine are best consumed early in the day.

Rhodiola rosea and St. John’s wort are other natural supplements that many individuals have had success with for treating depression. That said, St. John’s wort may interfere with birth control or other medications and should NEVER be taken with antidepressants. This is why it is always important to get professional guidance on which supplements and what dose might work best for you.

Get Your Hormones Balanced

Our hormones have an impact on our physical body, our brain and our mood. They can be the reason behind depression, anxiety, chronic fatigue, weight gain, and more. Think of your adrenal, sex and thyroid hormones as Jenga blocks. When certain blocks that work together and support each other become imbalanced, it can send our whole life tumbling out of control. The longer you take to correct the imbalance, the more difficult it can be to heal. Getting your hormones tested is an easy and effective way to assess any issues so that you can effectively identify what your options are to get back into balance.

Talk to someone

While you may feel vulnerable or uncomfortable at first, opening up to friends and family may be the relief you need to get through dark times without feeling so alone. Social support is critical when you are feeling depressed. If you don’t feel comfortable sharing your burdens with the people you know, then seek professional counselling, whether a therapist, life coach or trusted doctor. We are all here to help, not to judge and we can offer you a fresh, new perspective on things.

If you think you are dealing with depression or can’t shake the blues, we invite you to reach out to us at Forces of Nature. Please feel free to book an appointment or a free 15-minute consultation with us by calling 416-481-0222 or emailing Maria@ForcesofNature.ca. You don’t have to battle depression alone. We can help you get your life back!

The Team at Forces of Nature Wellness Clinic

References:

https://www.thelancet.com/pdfs/journals/lanpsy/PIIS2215-0366(18)30087-7.pdf

http://www.psychiatrist.com/JCP/article/Pages/2016/v77n12/v77n1221.aspx

http://ndnr.com/mindbody/case-study-herbal-treatment-of-depression/

https://www.sciencedirect.com/science/article/pii/S0005791617300629#sec4